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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Metcon Prep

AIR SQUATS

Movement Prep

5 Slow Air Squats

5 Air Squats

DOUBLE UNDERS

Movement Prep

20 Seconds Jumps (No Rope)

20 Seconds Faster Singles

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

90 Single Unders (1.5x)

60 Seconds of Practice

PUSH JERKS

Movement Prep

10 Second Dip Hold

10 Second Overhead Catch Hold

5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)

5 Push Jerks

Weightlifting

Push Jerk (3-3-3-3-3-3)

Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk

Metcon

Bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders
PUSH JERK

The Push Jerk is the main focus of this two part workout

Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion

During “Bruiser”, the bar will come from the floor

This should be a weight that can be completed in 1-3 during the workout

DOUBLE UNDERS

Looking for the double unders today to take around 1 minute to complete

Choose one of the below variations that allows for completion in that time frame:

Reduce Reps

90 Single Unders (1.5x)

60 Seconds of Practice

GENERAL

If the right loading and variations were chosen, we’re looking at completing 3-4 rounds today, or a round every 3-4 minutes